Food can affect your mood especially when you are suffering from depression. Monosaturated fats, like those in olive oil, might improve how serotonin- a neurotransmitter that helps bridge the gap (synapse) between nerve cells- binds to receptors in the brain.
Serotonin regulates mood swings, bouts of anger and aggression. When serotonin gets converted to hormone melatonin it promotes sleep. The membranes of the neurons are made of fat hence it is very important to be conscious of the quality of fat that we eat.
Mediterranean diet which consists of vegetables, fruits, nuts and legumes are very crucial for healthy serotonin levels. Body also needs dietary sources such as poultry, milk, banana, oats and nuts. Vitamin B and folic acid also counters depression. Regular fish eaters have less depression because of the omega-3 present in it. Omega-3 plays an important role for the working of the neurons in the brain.
Eating healthy breakfast and occasional healthy snacks helps stabilize your blood sugar throughout the day, avoiding anxiety-producing sugar falls. A complex carbohydrate such as brown rice, whole wheat and oats helps to keep a calm mood. Protein can boost alertness. Get your daily dose of folate. Good sources of folate include whole grains and cereals, leafy vegetables, fruits, mushrooms, orange juice and tomato juice. Caffeine can give an initial high acting as an anti-depressant, but too much can cause anxiety in some people.